Jo Pavey’s extraordinary run in the European Championships 10000m has certainly made more than a few runners think again about what they can achieve.
In a recent issue of Runner’s World Jo detailed an ideal session for sharpening up before a 5k or 10k.
Unusually, it includes both interval and threshold training.
The session
- 3 x 800m with 2 min recoveries
- 3 mins rest
- 3 x 400m with 90 sec recoveries
- 5 mins rest
- 10 mins at tempo pace
- 5 mins rest
- 4 x 200m with 60 sec recoveries
The reps should be run at 5k pace or even slightly quicker.
We ran this